The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.

Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

A double century, or 200 mile ride, is a big goal for many cyclists. Add some big climbs and frequent rollers and the challenge is on!

The most important thing to completing a double century is determination. If you want to do it and think you can, you will. It may be painful, but you'll finish. If you don't think you can do it you'll find some excuse to drop out: a cramp in your calf, rain, whatever. Use this training plan to prepare your body and your mind for the effort!

The 12 week plan is designed for the beginner cyclist with 15-20 hours a week to train.

Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.

If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store

WU: 10 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.-------MS: Building Endurance today! Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 45-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.--------CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 4

1:26:00

122.8TSS

AC Hill Climbs 10 x 2 (1:26)

AM WORKOUT

WU: 15 minutes, just getting the muscles loosened up working into ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up. ------MS: Let's make this ride a very hilly one, or simulating hills, by riding into the wind.

Let's shoot for 10 hills with watts at AC (Anaerobic Capacity) (Power Z6, HR undefined, RPE >7), they can range from 30 seconds to 2 minutes in length. I want you to just do these as part of your ride, not necessarily repeating the same hill over and over (although, that's fine if want). Go up each at a fast pace and the legs should be burning at the top! Rest for 3-4 minutes between each and ride easy afterward at Endurance. Watch your cadence and try to keep it above 60rpm------CD: 15 minutes easy at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

WU: 15 minute warm-up and just getting the legs moving at ENDURANCE Power (Power Z2, HR Z2, RPE 2). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up. ------MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid Endurance/Tempo miles will do that.

Ride for about 2.5 hours alternating between TEMPO and ENDURANCE.

Complete 5 Intervals or efforts of 15 minutes each at TEMPO Power (Power Z3, HR Z3, RPE 3-4) with 15 minutes of rest in between each effort at ENDURANCE Power (Power Z2, HR Z2, RPE 2).

At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 90% of your threshold watts, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.------CD: Solid 15 minutes of easy riding at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) before you get home and make that recovery shake. Stretching after the ride as well.